Do fruit juices count as added sugar? Understanding the fine print on nutrition labels

October 10, 2025 •

3 min read

According to the World Health Organization, the sugars naturally present in fruit juice, syrups, and honey are classified as "free sugars," which should be limited in the diet just like sugars added by a manufacturer. This classification means that even 100% pure fruit juice is not treated the same as the sugar in whole fruit, directly impacting the question: Do fruit juices count as added sugar?

Quick Summary

The sugars in fruit juice are classified as 'free sugars' by major health bodies like the WHO, even if no sugar is added during processing. The juicing process removes fiber, causing rapid absorption and spiking blood sugar. Whole fruit is a healthier choice due to its fiber content and nutrients.

Key Points

Free vs. Intrinsic Sugar: The sugar in fruit juice is considered a 'free sugar' by major health organizations, a critical distinction from the 'intrinsic' sugar found in whole fruits.
Impact on Blood Sugar: The lack of fiber in juice causes the sugar to be absorbed rapidly, leading to blood sugar spikes similar to those from sugary sodas.
Whole Fruit is Better: Whole fruit provides fiber, which slows down sugar absorption and increases satiety, preventing overconsumption.
Juice Concentration: A single glass of 100% fruit juice can contain the concentrated sugar from multiple pieces of fruit, far more than a person would typically eat in a sitting.
Read Labels Carefully: Be wary of 'no added sugar' claims on juice labels and check the ingredient list for terms like 'fruit juice concentrate' or 'purée', which are free sugars.

The Misconception of 'No Added Sugar'

Many consumers assume a fruit juice is inherently healthy and low in sugar, especially when the label proudly states, "no added sugar." However, this phrase can be misleading. While it's true that the manufacturer hasn't directly poured granulated sugar into the product, the naturally occurring fructose has been released from the fruit's fibrous structure during juicing. This process transforms the sugar from 'intrinsic' (bound within the fruit) to 'free' (available for rapid absorption), a critical distinction from a health perspective.

Why Free Sugar is Different from Intrinsic Sugar

The human body processes free sugars and intrinsic sugars very differently. When you eat a whole apple, for example, the fiber in the pulp and skin slows down the digestion and absorption of its natural sugar. This creates a more gradual rise in blood sugar and insulin levels. In contrast, when that same apple is juiced, the fiber is largely removed. The concentrated liquid form allows the sugar to be absorbed into the bloodstream almost instantly, causing a rapid spike in blood glucose. Over time, this repeated stress on the body's insulin response can increase the risk of conditions like type 2 diabetes.

Comparing Whole Fruit and Fruit Juice

The nutritional differences between whole fruit and fruit juice are significant and go beyond just sugar content. The presence of fiber, vitamins, and minerals in whole fruit provides satiety, preventing overconsumption. A single glass of orange juice might contain the sugar of three or more oranges, yet it will not make you feel as full as eating a single whole orange. This makes it easy to consume an excessive number of calories and free sugars without realizing it.


A Comparison of Whole Fruit vs. Fruit Juice	Feature	Whole Fruit	Fruit Juice (100%)
Fiber Content	High; contains both soluble and insoluble fiber.	Low; most fiber is removed during processing.
Sugar Absorption	Slowed by fiber, leading to a gentle rise in blood sugar.	Rapid, causing a quick spike and crash in blood sugar.
Satiety (Fullness)	High; promotes a feeling of fullness for longer.	Low; liquid calories do not promote the same level of satiety.
Nutrient Retention	All vitamins, minerals, and antioxidants are retained.	Some nutrients, like Vitamin C, can be lost during heat pasteurization and storage.
Risk of Overconsumption	Low; chewing and fiber slow consumption.	High; easy to drink large volumes quickly.

How to Navigate Your Diet with Fruit Juices

Given the distinction between free and intrinsic sugars, how can fruit juices fit into a healthy diet? The key is moderation and context. Many health organizations recommend limiting fruit juice intake to a small amount per day, often around 150ml (a little over 5 ounces). For the majority of your fruit servings, prioritize eating whole fruit, which provides the critical fiber and nutrients lost in juicing.

This is particularly important for children, who are at a higher risk of consuming too much sugar through juices. For instance, a 2017 meta-analysis found a positive association between 100% fruit juice consumption and weight gain in younger children. To promote better dietary habits, parents and caregivers can offer water or milk as the primary beverage, with limited, controlled servings of juice.

Read the nutrition label carefully: Look for the ingredients list to see if fruit juice concentrate or purées are listed. The new US labels also list "Includes Added Sugars," where juice concentrates used for sweetening are included.
Prioritize whole fruits: Focus on consuming whole fruits to get the full nutritional benefits, including fiber, which helps regulate blood sugar.
Consider smoothies: If you want a blended drink, opt for a smoothie that includes the whole fruit (including the pulp) rather than just the juice. Adding vegetables, protein powder, or healthy fats can help balance the sugar and boost satiety.

Conclusion

While fruit juice contains naturally occurring sugars, it's crucial to understand that they function as 'free sugars' in the body due to the removal of fiber. This can lead to the same rapid blood sugar spikes as other sugary drinks, negating the perceived health benefits. For optimal health, the best approach is to limit fruit juice intake and choose whole fruits whenever possible to benefit from their fiber, vitamins, and a more gradual sugar release. Understanding this nuance is a critical step toward a more balanced and nutritious diet, ensuring you get the benefits of fruit without the excessive sugar load.

Authoritative Source

The American Heart Association provides comprehensive information on the different types of sugar and recommended daily limits.

Frequently Asked Questions

When fruit is juiced, the fibrous pulp is largely removed, freeing up the natural sugars (fructose). This allows the body to absorb the sugar quickly, causing a rapid blood sugar spike, unlike the slow absorption that occurs when consuming fiber-rich whole fruit.

No, 100% fruit juice is not a good substitute for whole fruit. It lacks the dietary fiber found in whole fruit and is much easier to over-consume, leading to excess sugar and calorie intake without providing the same feeling of fullness.

Many health bodies recommend limiting fruit juice intake to a small amount, such as 150ml (about 5 ounces) per day, particularly for adults and children. Most fruit servings should come from whole fruit instead.

On newer labels, you can check the "Includes Added Sugars" line, which accounts for concentrates and purées used for sweetening. You should also check the ingredients list for fruit juice concentrate, honey, or any ingredients ending in "-ose".

Yes, regular high consumption of fruit juice is linked to health issues like weight gain, tooth decay, and an increased risk of type 2 diabetes and heart disease, much like other sugary beverages.

Generally, smoothies that include the whole fruit (including the pulp) are healthier than juice because they retain the fiber. Adding ingredients like leafy greens, nuts, or seeds can further increase fiber and nutrient content.

You can reduce fruit juice intake by replacing it with healthier alternatives like water, unsweetened tea, or fruit-infused water. When you do drink juice, dilute it with water to reduce the sugar concentration.